Examples of strength training: Arms

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Biceps curl
  • Hold the arm weight at your side.
  • Curl arm towards your shoulder.
  • Do 6 to 10 repetitions for each arm.

Do one to three sets

Shoulder press
  • From the start position (sitting or standing), press the arm weight upwards to straight arms.
  • Do 6 to 10 repetitions.
  • Do one to three sets.
Wall push up
  • From the start position, lean into the wall then push up away from wall.
  • Do 6 to 10 repetitions.
  • Do one to three sets.
  • To progress, move feet away from the wall.
Side Lateral Raise
  • Start with holding a weight in each hand at your side.
  • Lift both arms out to the side, but not above your shoulders (move your arms as if you were “spreading your wings”).
  • Keep palms and weight facing toward the floor throughout the movement.
  • Keep your elbows slightly bent during the exercise.
  • Do 6 to 10 repetitions.
  • Do one to three sets.

Please note:

  • If you have any shoulder problems please have an assessment by a Physiotherapist before commencing this exercise.
  • The weight you use for this exercise will generally be lighter than what they would use for the biceps curl.
Seated row
  • Sit upright with slightly bent knees and feet together.
  • Anchor the band under your feet.
  • Hold on with each hand, arms out straight by your side.
  • Pull the tubing back leading with the elbows, keeping wrists straight and slightly squeezing the shoulder blades together.
  • Do not rock back and forward.
  • Do 6 to 10 repetitions.
  • Do one to three sets.
  • You can do this with tubing/ resistance band or light weights.